Squats and an AMRAP

Monday, October 21, 2019

Today we celebrate Theo Huff.  Theo is the firstborn son of Ricky and Leah, and the grandson of Coach Trish, and the nephew of Jenn N. He’s also our boy! Theo lost his battle with a rare form of pediatric cancer on this day in 2016.  BUT, today we focus on the good – on kindness. Today we push for one of Theo’s hashtags: #bethegood. Pass on kindness today. We’ll have an activity today that you can participate in to do just that!

Kindness is a language which the deaf can hear and the blind can see
~Mark Twain

And thank you to #9 for the help and the ideas for today.

Theo Huff

Couldn’t resist this photo for today! We see pictures of Theo in his superman costume on social media….Ant and his son just inspired us too today!

Work Out of the Day

NOTE: Today begins a potentially lengthy process to change the incoming flow at the box. Yes, change. Swallow it…it’s going to happen. The pattern may not happen exactly as we try it initially, but we’ll adjust to the best outcome we can get with our goals for space changes and flow.

When you arrive, the WOD will not be on the main whiteboard. The goal is to move the whiteboard discussion to the old pull up rig where the plyo boxes are stored. As an interim change, we’ll use the mobile whiteboard for this in the upcoming few weeks to a month. If it works, we’ll make it permanent. The scores during this time will remain where they are, centralized, but eventually they will move too. In order to give you access to the WOD and warm up, we’ll order monitors to be placed in a location so that when you walk in, you’ll be able to get the information you need without interrupting the working class who may be in front of the whiteboards. 

Please be patient with us – we, too, are not certain of how this will exactly roll out but we need to make some changes and this is our first attempt. 


SKILL/SWOD

I. Front squat/Back squat
6 Rounds alternate: 2 FS, 4 BS
(Rd one: 2 FS, Rd two: 4 BS, repeat)
From the rack at 65% 1RM BS

METCON

II. 15′ AMRAP
20 DB HC+J (50/30)
200m run
20 DB box step up (50/35)
200m Run
20 DB sit ups (50/35)

RX+

Back Squat:
10-8-6-4-2 Reps
Ascending percentages with each:

On the 0:00… 10 Reps @ 60% of estimated 1RM
On the 3:00…. 8 @ 67%
On the 6:00… 6  @ 75%
On the 9:00… 4 @ 82%
On the 12:00… 2 @ 87%

“Roadies”

2 Rounds:
70 Wallballs (20/14) Females 9′ Target
50/35 Calorie Row
30 Alternating DB Power Snatches (50/35)
15 Bar Muscle-Ups

ACCESSORY:
3×10 – Dumbbell Bulgarian Split Squats (each side)
3×15 – Barbell Good Mornings
3×20 – Weighted AbMat Sit-Ups

THIS WEEK AT A GLANCE

MONDAY

  1. Front squat/Back squat
    6 Rounds alternate: 2 FS, 4 BS
    (Rd one: 2 FS, Rd two: 4 BS, repeat)
    From the rack at 65% 1RM BS
  2. 15′ AMRAP
    20 DB HC+J (50/30)
    200m run
    20 DB box step up (50/35)
    200m Run
    20 DB sit ups (50/35)

TUESDAY

  1. Deadlift
    5 Rds
    1 tempo DL (6161)* + 4 non-tempo reps
    *(6 seconds to the top, 1 second pause at the top, 6 seconds to the bottom, 1 second pause before next rep)
  2. Childs Play
    3 RFT:
    15 DL (205/145)
    20 DB FS (50/35)
    80 DU
    Cap 15′

WEDNESDAY

  1. Gymnastics NFT
    1 Ring MU + 50′ HS walk
    2 Ring MU + 50′ HS walk
    3 Ring MU + 50′ HS walk
    2 Ring MU + 50′ HS walk
    1 Ring MU + 50′ HS walk
  2. Chelsea
    30′ EMOM
    5 Pull ups
    10 Push ups
    15 Squats
    Continue as long as you can complete all 30 reps per round
  3. Accessory Work:
    15 Sit ups (GHD or abmat)
    1:00 Seated bicep stretch
    15 Banded pull aparts
    15 Sit ups
    15 Banded pass throughs
    15 sit ups
    1:00 deep push up pec stretch

THURSDAY

OPEN GYM OR…

  1. Push Press
    5×5 alt with 7 unbroken T2B
  2. Thruster
    5×5 alt with 1:30 moderate row
  3. OHS
    7×3 pausing 3 seconds at bottom. Alt with 30 DU
  4. 5 Rounds
    Accomplish 40/30 reps each round:
    Row 1:00 for cals
    If you don’t get to 40/30 calories, complete the remaining reps in Turkish get ups (KB=55/35)
    Rest as needed.
    Cap 20′ (but this is NFT)

FRIDAY

20.3

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD…isnt until NOVEMBER! NOVEMBER 23rd to be exact.
During the Open we rush into judging after the Team WOD and don’t want to short change “your friends”. If you have interested friends, we can “Test Drive” them 1:1 at no charge! Ask a coach!

Monday, October 21st
#bethegood
In honor of Theo Huff, pass on kindness today. #bethegood

Thursday, October 24th
8:00pm EST CF Games Open WOD 20.3 announced

Friday, October 25th
7:00pm Judging for 20.3 begins

Saturday, October 26th
8:00am Open Gym & Yoga
9:00am Coach Jaida’s Team WOD
10:00am Judging for 20.3 continues

Thursday, October 31st
HALLOWEEN! We dare you to dress up and WOD!
8:00pm EST CF Games Open WOD 20.4 announced

Friday, November 1st
7:00pm Judging for 20.4 begins

Saturday, November 2nd
8:00am Open Gym & Yoga
9:00am Coach Tiffany’s Team WOD
10:00am Judging for 20.4 continues

Thursday, Noveber 7th
8:00pm EST CF Games Open WOD 20.5 announced

Friday, November 8th
7:00pm Judging for 20.5 begins

Saturday, November 9th
8:00am Open Gym.  No Yoga (NOGA) today. 
9:00am Coach  Jaida’s Team WOD
10:00am Judging for 20.5 continues

Saturday, November 16th
8:00am Open Gym & Yoga
9:00am Coach Nic’s Team WOD
THE CLEARWATER BEACH BRAWL IS TODAY! We have several athletes competing!

Saturday, November 23th
8:00am Open Gym & Yoga
9:00am Coach Paul’s BRING A FRIEND  Team WOD

Wednesday, November 27th
Morning class schedule as usual: 6,7,8,9am
Legends class schedule as usual: 8, 9, 10, 11am
Box closes at noon for the holiday.

Wednesday, November 27th
Morning class schedule as usual: 6,7,8,9am
Legends class schedule as usual: 8, 9, 10, 11am
Box closes at noon for the holiday.

Thursday, November 28th
Box closed for Thanksgiving…HOWEVER we are running the Turkey Trot, as usual.
We’ll meet at the north football goal post/upright at 6:30am. Race starts at 7:00am!
Register HERE

Friday, November 29th
Normal class schedule.

Saturday, November 30th
8:00am Open Gym & Yoga
9:00am Coach Ed & Sam’s  Team WOD

Friday, December 6th 
7:30pm @ the box: REBELS’ ANNUAL HOLIDAY PARTY!
MORE DETALS TO COME!
SAVE THE DATE!

Saturday, December 7th
8:00am Open Gym & Yoga
9:00am Coach TBD Team WOD 

 

 

CONGRATULATIONS TO COACHES JAIDA AND TIFFANY FOR BECOMING USAWEIGHTLIFTING CERTIFIED COACHES.
Jaida and Tiffany have both been through the two day course and are now more confident in coaching and cueing the Olympic lifts.  They join a distinguished list of your coaches who area also USA Weightlifting Sport Performance Coaches including Ed, Paul, Nicole, Sam, Lilla, Terry, Slice,

A little bit of information on the course:

In this two-day course, participants will gain practical information from top-level coaches about weightlifting technique, assessing movement, motor learning, biomechanics, effective coaching, and programming training. In addition to covering scientifically based concepts to optimize training and skill learning, a large portion of the course will be hands-on teaching and application of the complete technical progressions of the snatch, clean and jerk, and assistance lifts. Learn highly effective coaching tips and cues from our veteran weightlifting coaches, who will help you safely and effectively implement Olympic lifting movements in training weightlifters, clients, and athletes of all ages and abilities.

This course balances hands-on learning, in-depth discussions of technical progressions, and science-based programming information. Gain access to proven training plans to get athletes or clients started with Olympic lifting and enjoy the support of USAW to help you further your knowledge about training and coaching athletes.

At the end of the course, participants should feel comfortable understanding and implementing a training plan, teaching beginner and intermediate athletes how to perform weightlifting movements, quickly correcting common technique errors, and employing best practices in coaching. Whether you are looking to get started coaching weightlifting, refine your coaching skills, or apply the weightlifting movements to other sports, this course is a valuable investment in your career.